Dried figs are usually more popular – this due to the year-round availability of the fruit and are consumed more often compared to fresh figs although the health benefits and the taste of fresh figs overrule that of the dried fruits. Nevertheless, consumed either fresh or dried figs promote a number of health benefits.
Nutritionists recommend regular consumption of figs to benefit from both the nutritional and medicinal potential as the two are inextricably linked when it comes to power foods. But to fully understand the amazing potential that figs possess, let’s evaluate the fruit’s nutritional profile.
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Figs – Nutritional Information (for 1 medium fresh fig, approximately 50.00g)
Basic profile
Protein content 0.38g representing 1% of the daily recommended value
Carbohydrates 9.59g representing 4% of the daily recommended value
Fat content 0.15g
Dietary fiber 1.45g representing 6% of the daily recommended value
Calories 37.00 representing 2% of the daily recommended value
Water content 39.55g
Vitamins content
Vitamin B1 0.03mg (3% DV)
Vitamin B2 0.02mg (2% DV)
Vitamin B3 0.20mg (1% DV)
Vitamin B6 0.06mg (4% DV)
Choline 2.35mg (1% DV)
Folate 3.00mg (1% DV)
Pantothenic acid 0.15mg (3% DV)
Vitamin C 1.00mg (1% DV)
Vitamin K 2.35mcg (3% DV)
Minerals content
Calcium 17.50mg (2% DV)
Chloride 9.00mg
Copper 0.03mg (3% DV)
Iron 0.19mg (1% DV)
Magnesium 8.50mg (2% DV)
Manganese 0.06mg (3% DV)
Phosphorus 7.00mg (1% DV)
Potassium 116.00 mg (3% DV)
Selenium 0.10 mcg
Aside from the vitamins and the minerals already mentioned, figs also contain individual amino acids which are relevant in metabolism and a key component for many bodily functions. Some of the amino acids found in figs are alanine, aspartic acid, glutamic acid, proline and serine, all of which represent, to various degrees, essential nutrients.
In addition, dried figs promote even more health benefits with minerals and nutrients increasing when the fruit is dried. As such, dried figs (approximately 100 g) contain:
Basic profile
Protein content 3.3g
Carbohydrates 63.9g
Fat content 0.9g
Fiber content 9.8g
Calories 249
Nutrients content
Manganese 0.5mg (26% DV)
Vitamin K 15.6mcg (19% DV)
Potassium 680mg (19% DV)
Magnesium 68mg (17% DV)
Calcium 162mg (16% DV)
Copper 0.3mg (14% DV)
Iron 2mg (11% DV)
Phosphorus 67mg (7% DV)
Vitamin B6 0.1mg (6% DV)
Thiamine 0.1mg (6% DV)
Riboflavin 0.1mg (5% DV)
Zinc 0.5mg (4% DV)
How figs help the body
Various health benefits have been linked to figs along the years. With important bioactive compounds and antioxidant properties, the fruits have been linked to cancer prevention although further studies are required to determine the true potential of figs in relation to treating the disease.
But what is known for sure and has been demonstrated in many cases is that figs can treat over 40 illnesses including anemia, skin diseases, urinary tract infections, digestive problems and heart diseases.
Moreover, figs are highly recommended as a natural treatment for wrinkles, the fruit and extracts from the fig tree nowadays being incorporated into many beauty treatments.
Figs also help with losing and maintaining proper weight, the fiber content, more explicitly, the dietary fiber in the fruit working positively in the body for proper digestion. Fiber is also very important in a diet as it helps achieve satiety and to resist cravings and unhealthy foods.
Good to know
Fresh figs are extremely perishable which is why it’s always recommended to consume the fruit within two days maximum from date of purchase.
To keep figs fresher for a longer time, store the fruits in the refrigerator on a plate or a shallow bowl.
When purchasing fresh figs make sure the fruit is slightly soft and not too mushy or too hard.